What's your brain health score?
Find out how your diet and lifestyle may be impacting your risk for dementia and alzheimers disease
Quiz Questions
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1.Do you have a family history of Alzheimer's or Dementia?
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A.Yes - my biological brother, sister or parent(3 points)
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B.Yes - my biological grandparent(2 points)
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C.Other family member or unknown(1 points)
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D.None(0 points)
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2.On average, how many drinks do you have per day
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A.None(0 points)
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B.Less than 1 per day (7 per week)(0 points)
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C.Up to 2 per day (14 per week)(2 points)
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D.More than 2 per day (over 14 per week)(3 points)
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3.Are you a smoker?
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A.Never smoked(0 points)
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B.Past smoker(1 points)
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C.Current social smoker(2 points)
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D.Current regular smoker(3 points)
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4.How often do you exercise?
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A.Never or less than 1 hour a week(3 points)
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B.1-3 hours per week(2 points)
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C.3-5 hours per week(1 points)
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D.Over 5 hours a week(0 points)
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5.How is your sleep?
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A.I have sleep apnea(3 points)
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B.I snore(2 points)
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C.I have poor quality sleep(1 points)
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D.I get less than 7 hours sleep a night(1 points)
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E.I sleep great and have no problems(0 points)
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6.How often do you eat refined carbohydrates and sugar including bread, pasta, couscous, wraps, cakes, pastries, sweets, baking etc
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A.Frequently/Daily (4-7x week)(3 points)
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B.Often (1-3 x week)(2 points)
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C.Sometimes (less than 1x week)(1 points)
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D.Never(0 points)
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7.How often do you eat foods that contain trans fats including: fried foods, margarines and spreads, vegetable oils, deep fried foods, charcoal/charred meat, commercial baked goods such as croissants, donuts, burgers etc
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A.Frequently/Daily (4-7x a week)(3 points)
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B.Often (1-3x a week)(2 points)
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C.Sometimes (less than 1x week)(1 points)
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D.Never(0 points)
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8.How many serves of legumes, vegetables, fruits, berries do you eat a day?
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A.8-10 serves(0 points)
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B.6-8(1 points)
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C.4-6 serves(2 points)
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D.Less than 4 serves(4 points)
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9.How many times a day do you eat avocado, coconut products, salmon, herring, mackerel, anchovies, sardines, nuts, seeds or eggs?
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A.more than 3(0 points)
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B.2-3(1 points)
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C.1-2(3 points)
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D.None(4 points)
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10.Do you eat organic foods?
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A.None(4 points)
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B.Less than half of my food is organic(3 points)
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C.More than half of my food is organic(1 points)
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D.I only eat organic(0 points)
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11.Do you experience digestive symptoms such as food intolerances, bloating, constipation, IBS, IBD or have tested positive for leaky gut?
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A.Frequently/Daily(3 points)
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B.Often (1-3x a week)(2 points)
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C.Sometimes (less than 1x week)(1 points)
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D.Never(0 points)
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12.Are you exposed to mould in your home, car or workplace?
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A.Unsure(1 points)
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B.No(0 points)
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C.Mild exposure(3 points)
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D.Moderate - High exposure(4 points)
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13.Do you take medications such as Benzodiazepines, antidepressants, protein pump inhibitors (for reflux/indigestion), statins (for cholesterol), blood pressure medication, antihistamines or hormonal medications?
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A.Daily medication(3 points)
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B.Occasional medication(2 points)
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C.In the past(1 points)
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D.Never(0 points)
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14.Do you use plastics for food storage, cooking, transport etc including microwave containers, takeaway or ready meal containers, takeaway coffee cups, plastic straws, cling film, plastic water bottles etc?
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A.I use more than one of the above regularly(4 points)
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B.I use one of the above daily(3 points)
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C.Occasionally(2 points)
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D.Never(0 points)
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15.Do you work in an industry/workplace with chemicals or heavy metals (i.e. cleaners, automotive industry, manufacturing, painting, gardening sprays, working on busy streets, etc)
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A.I have worked in this environment in the past(2 points)
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B.Currently work with mild or occasional exposure(3 points)
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C.Currently work with moderate-high or regular exposure(4 points)
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D.Never worked in this environment(0 points)
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16.Do you use cosmetics, nail polish, make-up, perfumes, shampoos, personal care products, antiperspirants and household cleaning products?
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A.Never(0 points)
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B.Yes but they are organic, phthalate free, SLS free, paraben free(0 points)
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C.Yes, occasionally(2 points)
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D.Yes, daily(3 points)
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17.Have you experienced concussion or head trauma?
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A.I've been concussed or been in an accident involving my head once or twice(1 points)
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B.I've been concussed or been in an accident involving my head more than twice(3 points)
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C.I play contact sports or have a history of physical abuse or repetitive head knocks(4 points)
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D.Never(0 points)
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18.Do you know your APOE genetic status?
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A.E4(4 points)
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B.E3(3 points)
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C.E2(0 points)
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D.Don't know(2 points)
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19.What is your BMI? https://www.nhs.uk/live-well/healthy-weight/bmi-calculator/
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A.Obese (over 30)(3 points)
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B.Overweight (25-30)(2 points)
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C.Normal (18-25)(0 points)
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D.Underweight (less than 18)(2 points)
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20.Have you been diagnosed with cardiovascular disease, Type 2 diabetes, Insulin Resistance or an Autoimmune condition?
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A.Yes(3 points)
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B.No(0 points)
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21.What are your stress levels on a scale of 1-10 (1=low and 10=high)
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A.1-3(0 points)
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B.3-5(1 points)
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C.5-8(2 points)
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D.8-10(3 points)
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22.Do you experience 'senior moments', memory loss, difficulty concentrating, calculating or finding words?
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A.Frequently(4 points)
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B.Occasionally or increasing(3 points)
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C.Once or Twice(1 points)
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D.Never(0 points)
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Quiz Outcomes
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1.0 to 18 points:Well Done!Well done! It looks like you are doing many things that reduce your risk of dementia and Alzheimers as well as avoiding many things that may increase your risk. As you can see, there are a lot of different factors that can contribute to cognitive decline and memory problems (and this is far from an exhaustive list), so a thorough individual investigation is always worthwhile, especially if you have family history or genetic risk. Jump into my 'Healthy Habit Mastery' Facebook group to learn more about investigating and optimising your diet and lifestyle for vibrant mind and body health, or schedule a FREE discovery session if you'd like to look at ways to protect and maintain your brain health.
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2.19 to 37 points:Not bad, but room for improvement!Okay! You probably generally keep good health but there a few things in your diet and lifestyle that could be increasing your risk of dementia and Alzheimer's, especially if you have a family history or genetic risk. If you're interested in knowing more specifics on what is impacting your score and what you can do about it, set up your FREE discovery call with me and we can go through your results in detail together. No obligation! Just some free guidance towards a better brain (and body!) health
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3.38 to 56 points:You've got some higher risk areasYou've scored reasonably high and you should take this as a warning sign to clean up some aspects of your diet and lifestyle. There are some changes that will make significant difference to your brain health and they're not that hard to implement. Schedule your FREE discovery session with me today to go through your results and find some proactive steps you can take starting today to get you on the path to better brain (and body!) health.
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4.57 to 75 points:You could be damaging your brain!Don't ignore the red flags! The processes behind poor brain function start decades before any symptoms show. You scored in the highest range and quite a few of your diet and lifestyle aspects need your attention. You may or may not be noticing any changes just now, but the earlier you make changes the better the results. Click below to book your FREE discovery session with me and together we can identify a couple of simple steps you can take starting today to set you on a path to better brain health and reduce your risk of Dementia and Alzheimer's.
